There’s nothing worse than not being able to fall asleep. Whether it’s due to stress, anxiety, or simply restlessness, it is extremely frustrating.

Here are some simple ways to help you fall asleep on those sleepless nights:

1. Silence Your Phone

Coming from a person who has to have their phone on them at all times, I know it is not easy to disconnect yourself.  Silencing your phone and putting it away will allow you to catch some zzz’s without being constantly woken up by any notifications.

2. Hide Your Clock

Ever have those restless nights where all you do is watch the time go by? Doing this only gives you more stress. So instead of watching the time tick away on your clock or cell phone, hide it so you are not tempted to keep checking the time and realizing you’re STILL not asleep.

3. Wear Socks to Bed

Studies have shown that warm feet or hands help people fall asleep more rapidly. The increase in blood flow to these warm parts of your body works like melatonin would. So find your cutest pair of fuzzy socks, or your warmest mittens and call it a night.

4. Aromatherapy

Lavender has been proven to help people reduce stress and nerves, lower your blood pressure, and relax. Studies have shown that people who smell this scent before bed have experienced a deeper sleep, and wake up feeling invigorated the next morning.

5. Don’t Get In Bed Until You’re Actually Tired

Laying in bed all day or before you feel tired will make it much more difficult for you to fall asleep later on.

6. Write Down Your Worries

Oftentimes we cannot sleep because we are worried about something or are overwhelmed with the amount of things we have to do. Instead of lying awake stressing about it, try writing down your worries and to-do list. This way you have your goals set for tomorrow, and out of your mind for tonight.

7. Wake Up, Get Up

We’re all guilty. We wake up on time, but lay in bed until the last possible minute. Instead of laying in bed, get up and expose yourself to sunlight right away. This helps your body’s biological clock function properly, helping you fall asleep easier at night.

8. Shut Off All Distractions

At least an hour before you plan on going to sleep, shut off any devices or electronics that could distract you. The lights from these devices slow the process of falling asleep, and distract you from drifting off.

9. No Caffeine After Lunch

This is no easy task, but avoid consuming too much caffeine after lunchtime. Caffeine energy bursts can last anywhere from 3-12 hours, resulting in trouble falling asleep later on.

10. Keep Cool

So let me get this straight, your hands and feet should be warm but I have to keep cool? Yes. Studies show that it is much easier to fall asleep in a slightly cooler environment. This prevents waking up in the middle of the night with any sweats. Make sure you are wearing breathable pajamas in order to stay cool and comfy.